recovery restoration and regeneration ian scarborough m. sports physiotherapy wakefield sports...

RecoveryRecovery

Restoration and Regeneration Restoration and Regeneration

Ian ScarboroughIan Scarborough

M. Sports PhysiotherapyM. Sports Physiotherapy

Wakefield Sports ClinicWakefield Sports Clinic

Ian Scarborough M. Sports Physiotherapy Ian Scarborough M. Sports Physiotherapy Copyright 2007Copyright 2007

RecoveryRecovery

Involves the restoration of normal Involves the restoration of normal body state after activity in body state after activity in preparation for further activitypreparation for further activity

A lack of regeneration results in A lack of regeneration results in overtraining and the feeling of being overtraining and the feeling of being “burnt out”“burnt out”


RecoveryRecoveryWhat does this accomplish?What does this accomplish?– Increases quality of training?Increases quality of training?

– Reduces rate of injury?Reduces rate of injury?

– Reduces risk of overtraining?Reduces risk of overtraining?Can under recoverCan under recover

– Plateau buster?Plateau buster?


RecoveryRecoveryPhysiologicalPhysiological– Reduce muscle tensionReduce muscle tension– Reduce muscle sorenessReduce muscle soreness– Reduce blood lactateReduce blood lactate– Reduce fatigueReduce fatigue– Improve anaerobic and Improve anaerobic and

aerobic thresholdaerobic threshold– Improve energy levelsImprove energy levels

PsychologicalPsychological– Reduce sensitivity Reduce sensitivity

to criticismto criticism– Reduce anxietyReduce anxiety– Improve sleepImprove sleep– Reduce irritabilityReduce irritability– Stabilize emotionsStabilize emotions


RecoveryRecoveryMethodsMethods– NutritionNutrition– Contrast BathsContrast Baths– Water based exerciseWater based exercise– Warm down & stretching sessionWarm down & stretching session– Compression stockingsCompression stockings– Rest and SleepRest and Sleep– PsychologicalPsychological– MassageMassage


RecoveryRecoveryCan be limited by external stressorsCan be limited by external stressors

– Work (shifts or overtime)Work (shifts or overtime)

– Family (young children, siblings, parents)Family (young children, siblings, parents)

– Study (assignments, exams, etc)Study (assignments, exams, etc)


RecoveryRecovery

When is recovery important?When is recovery important?– Training twice a dayTraining twice a day– Performing weights trainingPerforming weights training– Competing regularlyCompeting regularly– Muscle injury with jumping and landingMuscle injury with jumping and landing– Repetition loading with spikingRepetition loading with spiking

– High injury rate (contact sports)High injury rate (contact sports)


Contrast Baths Contrast Baths Ice baths (~7 degrees) Ice baths (~7 degrees) – 6 x 30secs progressing to 6x1min6 x 30secs progressing to 6x1min– Submerge to neck Submerge to neck (or as high as comfortable)(or as high as comfortable)

– Small athletes have less cold tolerance Small athletes have less cold tolerance (may not last for as long as bigger athletes)(may not last for as long as bigger athletes)

Hot / Cold Showers Hot / Cold Showers – 30secs; 3-5 x each30secs; 3-5 x each


Contrast Baths Contrast Baths Spa and Plunge poolSpa and Plunge pool– 3-4 mins spa; 30-60 sec pool3-4 mins spa; 30-60 sec pool– Jets on large musclesJets on large muscles– Stretch/MassageStretch/Massage

Beach water walks 3 x 5minsBeach water walks 3 x 5mins


Contrast Baths Contrast Baths Vary according to group size and time availableVary according to group size and time available

Gets core temperature down to normal quickerGets core temperature down to normal quicker

Facilitates earlier healingFacilitates earlier healing

Minimises dehydration due to sweatingMinimises dehydration due to sweating

Potential to reduce DOMS, pain and Potential to reduce DOMS, pain and inflammationinflammation

Speeds early recovery (1-2 days only)Speeds early recovery (1-2 days only)

Useful for tournamentsUseful for tournaments


Hot or Cold?Hot or Cold?AdvantagesAdvantages

HotHot– Muscle relaxationMuscle relaxation– MassageMassage– Pain reduction (muscle Pain reduction (muscle

tightness)tightness)

ColdCold– Decrease swellingDecrease swelling– Decrease heart rateDecrease heart rate– Decrease core tempDecrease core temp– Pain reduction Pain reduction

(inflammation)(inflammation)

DisadvantagesDisadvantages

HotHot– DehydratingDehydrating– Increased blood flowIncreased blood flow

ColdCold– Not funNot fun– Peripheral shut downPeripheral shut down

Numb/ achingNumb/ aching

HypersensitiveHypersensitive


Water RecoveryWater RecoveryBuoyancy assisted movementBuoyancy assisted movement

Uses similar movements required for Uses similar movements required for sportsport

Moves muscles and joints through Moves muscles and joints through slow, easy, large movementsslow, easy, large movements

Encourage good movement control Encourage good movement control when fatiguedwhen fatigued

Better used on the same day as the Better used on the same day as the physical exertionphysical exertion


Water recoveryWater recovery

5 minute walk / jog / bound / skip5 minute walk / jog / bound / skip

– Incorporate active range of motion all jointsIncorporate active range of motion all joints

Back twists 2 lapsBack twists 2 laps

Hip Hurdles (backward and forward) 2 laps eachHip Hurdles (backward and forward) 2 laps each

Pendular arm swings 2 lapsPendular arm swings 2 laps

Sideways striding 2 laps each directionSideways striding 2 laps each direction

Lunging (backward and forward) 2 lapsLunging (backward and forward) 2 laps

Duck dives 2 lapsDuck dives 2 laps


Water RecoveryWater Recovery10x swim laps with walk back in deep water10x swim laps with walk back in deep water

– Walk laps twice through Walk laps twice through

LungeLungeBackwardsBackwardsSide to sideSide to sideSide to sideSide to sideLungeLunge

Stretch in shallow waterStretch in shallow water


Warm down & StretchingWarm down & StretchingEmotional come down from competitionEmotional come down from competition

Gradual reduction in heart rateGradual reduction in heart rate

Maintains peripheral circulationMaintains peripheral circulation

Clears lactate from peripheral musclesClears lactate from peripheral muscles

Limits adaptive muscle tightening when Limits adaptive muscle tightening when incorporate stretchingincorporate stretching

Raise low morale with use of fun sessions/ Raise low morale with use of fun sessions/ gamesgames


Warm down & StretchingWarm down & Stretching

Run/skip 5 minsRun/skip 5 mins

Stretch local muscles (upper body)Stretch local muscles (upper body)

Run / skip 2 minsRun / skip 2 mins

Stretch local muscles (lower body)Stretch local muscles (lower body)


Warm down & StretchingWarm down & StretchingSustained stretchingSustained stretching– Used after the game/trainingUsed after the game/training

Dynamic stretchingDynamic stretching– Used before the game/trainingUsed before the game/training

PNF stretchingPNF stretching– Used with second person (care and guidance)Used with second person (care and guidance)

Goal is to improve length of muscle for Goal is to improve length of muscle for efficient strength / tensionefficient strength / tension


Compression StockingsCompression Stockings

Types:Types:– Graduated Compression Stockings Graduated Compression Stockings

(vascular)(vascular)– ‘‘Skins’Skins’

Appropriate time for useAppropriate time for use– After games/trainingAfter games/training– After weights sessionsAfter weights sessions– Current limb injuriesCurrent limb injuries– Flying or long distance travel (GCS only)Flying or long distance travel (GCS only)


Compression StockingsCompression Stockings

BenefitsBenefits– Reduce swellingReduce swelling– Reduce muscle sorenessReduce muscle soreness– Improves blood flow towards heartImproves blood flow towards heart– Clears lactate with blood flowClears lactate with blood flow– Improves repeat performancesImproves repeat performances– Keeps limbs warmKeeps limbs warm– Provides musculocutaneous stimulationProvides musculocutaneous stimulation


Rest and SleepRest and Sleep

SleepSleep– Average is 7-8hrs per nightAverage is 7-8hrs per night– Improves decision makingImproves decision making– Power NAP for 20 mins very usefulPower NAP for 20 mins very useful

Longer results in poor decisions and drainingLonger results in poor decisions and draining

Sleep better not longerSleep better not longer– Don’t accumulate sleepDon’t accumulate sleep


PsychologicalPsychological

Difficulty SleepingDifficulty Sleeping– ““Lots on the mind”Lots on the mind”

– Thought ExpressionThought ExpressionFloat between topics without dwelling on Float between topics without dwelling on themthem

Identify topicsIdentify topics

Visually try to cover each topic to put them Visually try to cover each topic to put them to restto rest

Write each topic down and a productive Write each topic down and a productive thought about it – then fold the paperthought about it – then fold the paper


PsychologicalPsychologicalMeditationMeditationYogaYogaBreathing exercisesBreathing exercisesAcupuncture and CuppingAcupuncture and CuppingSpas and Saunas - HydromassageSpas and Saunas - HydromassageFloatation in float tanksFloatation in float tanksRelaxation techniques & ImageryRelaxation techniques & Imagery(retail therapy)(retail therapy)



Perception of how you feelPerception of how you feel– Body awarenessBody awareness– Depends upon how you are on the dayDepends upon how you are on the day– Athletes tend to respond to feel before Athletes tend to respond to feel before

thinkthink

Describe how you feel to enhance Describe how you feel to enhance perceptionperception– Fatigued, tired, sore, in pain, irritableFatigued, tired, sore, in pain, irritable– Strong, fit, happy, active, enthusiasticStrong, fit, happy, active, enthusiastic



Low morale or moods often coexist with Low morale or moods often coexist with poor decision makingpoor decision making

Acknowledge how the athlete feels Acknowledge how the athlete feels constructivelyconstructively

Ask ”how much can you give me today?” Ask ”how much can you give me today?” and accept it.and accept it.– You may ask for more if the mood improvesYou may ask for more if the mood improves


MassageMassageRelaxing or stimulatingRelaxing or stimulatingNon painful if prior to competitionNon painful if prior to competition

Team based activity or individualTeam based activity or individual

Can be taught to anyoneCan be taught to anyone

Can be done through clothingCan be done through clothing


Practical ConsiderationsPractical ConsiderationsHow many recovery sessions per week?How many recovery sessions per week?– 3-4 (Not everyday unless all intense sessions)3-4 (Not everyday unless all intense sessions)

How soon after training/play finishes?How soon after training/play finishes?– Within 30-60 minutes if possibleWithin 30-60 minutes if possible– Still possible 5-24 hour later (less effective)Still possible 5-24 hour later (less effective)

Should different modalities be employed?Should different modalities be employed?– Yes: muscle damage and glycogen depletion Yes: muscle damage and glycogen depletion

demand itdemand it


Practical ConsiderationsPractical ConsiderationsAre they different for varying trainings?Are they different for varying trainings?– Light sessions (WD & S, fluid, spa and plunge Light sessions (WD & S, fluid, spa and plunge

pool)pool)– Heavy session (WD & S, ice baths, stockings, Heavy session (WD & S, ice baths, stockings,

fluid, CHO, protein)fluid, CHO, protein)

Should they vary for each athlete?Should they vary for each athlete?– Compliance is key, palatability for the Compliance is key, palatability for the

individualindividual


AcknowledgementsAcknowledgements

Shona Halston and Staff at the Shona Halston and Staff at the Australian Institute of SportAustralian Institute of Sport

recovery restoration and regeneration ian scarborough m. sports physiotherapy wakefield sports...

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